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Guest_runner_peter Riley
"International athlete Peter Riley has represented Great Britain on numerous occasions including 2 major championships (European Championships / World Championships) and with a debut marathon time of 2hours 14secs has the potential to be Britain's leading marathon runner at the next Olympic Games."
Personal Bests
1 Mile - 4:06:09
3km - 8:04.52
5km - 13:46.68
5km road - 14:01
10km - 28:38.67
10km road - 28:54
10 Mile - 47:37
Hmar - 63.18
Mar - 2:14:31
Easy runs
Depends what you mean by easy runs..I would class a 30min morning run at 6min pace as easy. The only time I will run slower than 6.30 pace is if I am absolutely shagged or if I am warming up for a session.
Steady runs
I try to do the majority of my running as close to 6min pace as possible. The only time I won't do this will be on a Sunday long run after a session. My training will change quite a lot when I go into a marathon build up as I do a long run at the weekends in which I will run 2hrs plus at 6min pace or quicker. I am a firm believer in keeping your runs honest, I think I lot of people believe you have to run hard all the time which in most cases will not help your training but running big miles at a very slow pace is not what I would suggest to anyone.
Interval work
Q. How many times a week?A.1-2 a week
Q. Examples of important/key sessions?
A.
8x400 w/ 200 float in 45 secs (6min miling). If you can run all your 400's in around 67 with the 45 rec it will give you around 15mins for 12 laps (3miles). If you can do that and be comfortable you are in good shape
Fartlek: 1,2,3,4,5,4,3,2,1 min of half jog rec.
Q. Hill training?
A.
I run in the hills all the time so tend not to do too much specific hill training. I think
you have to be careful with hills. Anything less than a min run hard gets you in shape very quickly
Q. Do you change surface dependant on time of year?
A.
Not really, I like to mix it up all year round getting off road as much as possible. My shins are pretty bad so and give in the ground is good for me. Although I will run on the track all year round . It nice to do a session where you know exactly what shape you're in.
Q. Hardest session?
A.
When I ran my half PB earlier this year I was preparing for London and although it went pear shaped I am convinced I was in awesome shape. I put this down to the 2 hr runs I was doing by myself. I would go out and run the first hour at 6 min pace then try to slightly pick it up. These would absolutely kill me mentally and physically. 3 weeks out from my marathon I ran a 2hrs 40 long run in which I ran the first half by myself at 6 min pace and the last half sub six with the group. It was the easiest long run I had ever done over undulating terrain. I was ready to go but unfortunately a calf problem and a cold screwed any chances of me running fast in London.
Q. Do you prefer to train alone or in a group?
A.
Definitely in a group. There are no prizes for the person who can do a rock hard session by themselves when they can jump in a group and come away feeling it was easier, Much better for your confidence.
We have a pretty strong group where I am, usually made up by myself, Steve Vernon, Stuart Stokes, Dave Norman plus others drop in on a frequent basis. You can definitely achieve a high standard by training on your own, depends on how much you want it.
If you can drop into a group that can help with your training then I would definitely do that. A bit of banter during training will make it all the less boring because when it comes down to it, running can become pretty tiring at times.
Q. Can you give a typical week in full training?
A.
Mon: am 30 mins steady pm 30mins steady
Tues: am 30 mins steady pm Session on track (8x800 etc)
Wed: am rest pm 80 mins steady
Thurs: am 30 mins steady pm 11 miles (10 min easy jog then 8 mile progression run starting at 6 min miles getting down to 5 min miles with easy jog at the end)
Fri: am 30 mins steady pm: 30 mins steady
Sat: Fartlek or K's on road pm: 30 mins easy/steady
Sun: 1hr 30-45 steady pm: 30 mins easy
This training will differ in marathon training as my long run becomes my weekend session. I tend to run to how I feel as well so if I'm screwed on a long run I will run slow, same applies to any run or session. If I'm wrecked during a track session I'll bag it and do it another day
MileageQ. What sort of mileage are you doing in training phases?
A.
90 - 100
Q. People say you don't run enough miles for marathon..what would you say to that?
A.
I would say there is no set formula to become a good runner whether it be for marathon or 5km. Dave Cannon who now coaches me ran 2:11 and sub 2:15 numerous times of 70-80 miles a week. I have tried 100+ numerous times and when I do I break down. Maybe I could handle this if I was a full time athlete with support package but who knows.
The key to running well is making as little mistakes as possible, especially if you're working full time or if you have kids. I see loads of people flogging themselves to death and getting nowhere. Their excuse is if you're not running 100 miles a week you're not training hard..what a load of bullshit!
Q. How long have you been running 90-100 miles a week?
A.
I first started with 90 miles weeks when I was 19-20. I could just about handle this and ran very well off it (13.57 when I was 19) then the year later I got the mentality that I needed to train harder which to me meant more miles. Stress fractures in both shins put an end to that.
Q. Do you ever take a break from running in the year?
A.
I tend to take breaks when i feel i need them. They have been all over the show the last couple of years which i need to get on top of.
Cross country
I think cross country is important for many reasons, mainly that it is fun ( I love cross and always have and will. I will be the 50 year old fat bloke running round the back of the field getting lapped by all the young lads) and breaks up the monotony of just training through the winter. Most of the people who say cross country is a waste of time are the ones who can't run on it.
Jon Brown along with many of our best distance runners were big advocates for cross country..who's going to argue with a 27.19 10km runner.
You see many of GB's young talents running cross country and running well on the track. All of a sudden they are track runner so give up the cross and end up running worse.
Strength workQ. Do you do any circuits?
A.
I do some generic stuff; sit ups, medicine ball work, press ups etc about twice a week.
Q. Do you do any weights?
A.
Never, Not because I'm against weights but I've never had the know how of what I should be doing. Something I regret never getting into.
Q. Do you ever use it?
A.
Yes, I try to get a massage every other week
Training races
Do you use races as training, if so can you expand on if for long runs or instead of sessions, do you go flat out or use it as pacing practice etc..
Every time I race I run hard. I like to use races to bring my fitness on, if I get beaten along the way that's fine. Races become a means to an end
If you have the opportunity to do either of them then do it, especially in the winter months. Altitude is a lot harder to get right especially if you are planning on racing when you return. I would speak to people like Stokesy who have been on numerous occasions and usually get it right.
Osaka MarathonQ. What was it like to run in such heat/humidity?
A.
Worst experience of my life! There is Nothing worse than getting to half way and being completely F@"cked. I collapsed after the race which was pretty scary and seeing the state of some of the other runners in the race was a real sight. Men sat on the side if the road crying, men weaving all over the road. I had dropped out of the Euro Champs marathon the year before with stomach problems so there was no way I could drop out. It's the hardest thing I have ever done.
Q. Were you surprised to win?
A.
Yes. When your in a field with Mo, Nick McCormick, Overall etc you don't expect to be running away from them and to have a 100m lead a halfway
Q. Was that one of your favourite races?
A.
It was horrible for the last 5 laps knowing that the boys were chasing me down. With 100 to go I knew I had it in the bag which meant I could enjoy the last 100. Its very rarely you can win a race close to home (sports city) with your friends and family all there to see it.
The best part was BBC coverage. They showed the race on BBC the day after (Sunday) and my dad was in the pub in Leigh. I think Crammy was saying something along the line of "Pete Riley has a big lead" when a local bloke shouts out "I bet they catch him"..my dad knowing I had won the day before shouted back "I bet you £100 they don't".
Thoughts on British distance running
There are many reasons why British endurance running for men has hit its low points and everyone has put there 2 cents in. It sounds very cynical but I am just not interested in the debate. The one thing I have learnt about this sport is to not rely on anyone but your coach, your mates, and your family. Don't hold out for any help from your federation because unless you're potentially going to get a medal in a major champs they are not interested in you. Explore your own avenues for support whether that be physiotherapy, strength and conditioning etc.
Don't get me wrong, there are people within the federation that do care but their hands are tied. Look after number 1! Sound out the people who have done it on their own and get as much info from them as possible.
Plans for 2009
I have missed all summer with niggles and lack of motivation. If I can get into some reasonable shape by Christmas I will contemplate a marathon in the spring of 09. All I want to do now is run to understand the marathon so I can give myself the best chance of running in London in 2012.
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